MONDAY 200203
Shoulder Press, 5,3,1,1,1 repetitions (5 second tempo)
Rest as needed then,
On a 5:00 clock,
Minute One: Dumbbell Snatch (45lb. / 25lb.)
Minute Two: Box Jumps (20′ men and women)
Minute Three: GI Janes
Minute Four: Bus Stop Run (200 meter)
Minute Five: Assault Bike (60 / 50 RPM for 50 seconds)
Rest up to 1:00 and repeat for a total of 2 rounds.
Note: On the Shoulder Press, we will record the 1RM load that adheres to the 5 second tempo. On the metabolic session, athletes will rotate after 1 minute of work. Stations 1,2 and 3 are “scored” and stations 4 and 5 are “grind.” Keep a running total of repetitions at station 1 – 3 and add 10 points for stations 4 and 5 if you are able to make the time interval and maintain the minimum RPM.
Warriors!
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Week At A Glance
- Tuesday
- CrossFit at 10:30AM
- Bag Class
- Yoga
- Wednesday
- Faith Works Ministry
- Thursday
- CrossFit at 10:30AM
- Krav Maga
- Friday
- CrossFit Strength Class
- Saturday
- FREE Community Workout
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